Spring is finally here, and with that, we’ll get outside as much as we can! Time to bring back some tire flips and sled pulls in the coming weeks.

Week 3 of our Wendler program is this week. I hope you all are enjoying getting back into a strength cycle after the programming chaos that the Open throws at us.  Keep getting those reps in this week as we near re-testing in a few weeks.

This week, we will have a mini trip into the CrossFit Games again, as Mike Allen’s Regionals are this week. He’ll complete 4 workouts at the box over 5 days, starting Thursday, and will video submit his results.  Depending on what those workouts are, we are very likely to also complete those workouts as well as part of our programming. More to come on this when they’re released.  And of course, good luck Mike!

Thanks to all who completed our online survey. The feedback is greatly appreciated, and we are reviewing all surveys over the next week.  At that point we’ll use your feedback and provide what we’re working on to make CFS as great as it can be. In the short term, we are labeling the wall balls and have organized the jump ropes, please return those items to where you found them when using, along with any equipment you utilize.

Our very own Mary-Ann de Leon is participating in, and raising funds for this year’s Susan G. Komen Race for a Cure on May 6th. We’d love to have a big group participate as well, and you can donate and find out more info here: http://www.info-komen.org/site/TR?fr_id=6796&pg=personal&px=23337309  There is a 5K run and a 1k walk option as well.  This would be a great WOD for the day for sure!

For those who ordered an RPM jump rope, the order has been put in. They take 3 weeks to come in according to RPM.  Your Wodify account will be billed for those next cycle.

Save the Dates: Grand Re-Opening on May 20th (more details to come, but we’ll have Buoy Bowls, games, a workout, and new gear with a new logo, giveaways, food, and much more); and Murph and BBQ on Memorial Day, May 29th (also more details to come, but you get the idea, we’ll do Murph, then eat and drink).

Follow us on Instagram  @crossfit_surmount   And please request to join the CFS Members group on Facebook if you are not in the group yet.   Follow us there for great pictures, updates, and more!

This week….



  • Back squats, 15 minute EMOM metcon


  • Strict press, 5 rounds for time metcon with lots of jumping


  • Bench press, another 5 round metcon with a barbell too


  • Regionals workout #1?


  • Deadlifts, Regionals workout #2?


  • Partner workout with running, thrusters and burpees


  • The Chief



  • A 10 minute, 8 minute, and 2 minute metcon with a bit of everything


  • Rowing and running